Beta-Alanine Amino Acid | Greater Performance

What is Beta-Alanine?

Beta-alanine is what is known as a beta amino acid, which is simply an amino acid with a slightly different layout as to the location of the amino group. Amino acids are essential for constructing and activating protein molecules in the body. Beta-alanine is a constituent of Vitamin B5 (pantothenic acid), as well as other compounds. It is synthesized naturally in the body and is a regulator of carnosine (another amino acid). Carnosine is very useful in preventing muscle fatigue and allowing for muscle work, which gives a hint as to the uses and benefits of beta-alanine supplementation, as discussed in more detail in the next section.

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What are the Uses or Benefits of Beta-Alanine Supplements?

Beta-alanine is primarily taken as an athletic of fitness supplement. It is a regulator of carnosine in the body, and greater levels of beta-alanine allow for the greater synthesis of carnosine. Carnosine has been shown to have a significant impact on the ability of muscles to do work, both delaying the onset of fatigue and in terms of overall total work done. This translates to greater performance, training duration, and slower fatigue when working out. This "resistance" to fatigue can help with a diet like the HCG Drops Diet. Carnosine itself is not an ideal supplement, as the digestion process breaks it down into its constituent parts, of which only around 40% is beta-alanine. Thus, supplementation with beta-alanine is the preferable method to increase carnosine levels in the body, as it does not break down in digestion, leaving the full volume to be used by the body in carnosine synthesis. Beta-Alanine is also a key ingredient in Access HCG Drops.
Additionally, there is some preliminary data to suggest that these same effects may help older people avoid falls or other typical injuries, which in the elderly are often the proximate cause of hospitalization or death. These uses have not yet been firmly established, whereas the muscle fatigue uses described above are fairly well-understood by comparison.

What is the Typical Dosage?

Most studies have suggested that the ideal dosage for beta-alanine supplementation for athletes, physical training, or muscle performance is 3.2 to 6.4 grams daily, maximum. It is usually provided in capsule or tablet form, with recommendations to take shortly before beginning a high-intensity workout. Tablets are typically 800 mg or so in strength, meaning they may be taken a few times a day at most. Beta-alanine may also be provided in powder form, for mixing it with water or other powder-based supplements. Those using a powder form are advised to be extremely careful that the dosage is accurate, as there is some evidence that excessive beta-alanine can be harmful (see Side Effects section below).

What are the Side Effects of Beta-Alanine?

Beta-alanine is naturally synthesized in the body. At relatively low supplementation levels, side effects tend to be minimal, since it is naturally present in the body, and in varying levels over time depending upon activity, age, etc. The most prominent negative side effect (which is dose-dependent, meaning more likely the higher the dose) is paraesthesia or a tingling feeling in the limbs. With normal therapeutic dosages, on the lower to middle end of the aforementioned dosage range, very few, if any side effects have been noted in studies. As usual, it is best to start at a lower dosage and work upwards if results are not to your expectation.
It is important not to overdose on beta-alanine, however. It has an LD50 (lethal in 50% of the population) in rats of 1 g/kg body weight (which would be around 62 g for an average adult). If tingling (paraesthesia) occurs, dose rate should be reduced, and a doctor of healthcare provider consulted. Like anything in life, taken in the proper dosage, in moderation, it can have a useful impact. Too much of a good thing, however, is often not a good thing. However, when used in the correct dosage, following instructions provided with the supplement, there are very few side effects reported at all in most studies.
As with any supplement, patients should consult with their doctor or healthcare provider, reviewing all their current medications, supplements, and health conditions, prior to beginning a supplement regimen.
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